Watkin Warriors

Date: 2026-09-08
AO: Watkin Warriors
Q: Cookies ,
PAX: FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 2
WARMUP
● Side shuttle hops
● High knees
● Butt kickers
● Windmills
● Michael Phelps
● Push-ups
● Squats
● Stretching OYO

THE THANG
FitnessGram PACER Test
● Full 20-meter PACER
● Cookies: 69 laps
● FIFA: 70 laps
● On failing out: 5 burpees, 10 push-ups, 10 squats
● Then moved straight into the next block

Partner Dora — PACER Lap Counter
Switch every 10 PACER laps until all reps were complete:
● 100 Push-ups
● 100 Squats
● 100 Coupon Curls
● 100 Coupon Overhead Presses

Shuttle Circuit — 2 Rounds
20 meters out / 20 meters back:
1. Run out / run back
2. Bear crawl out / run backward back
3. Side shuffle out / side shuffle back
4. Broad jumps out / walking lunges back
5. Sprint out / sprint back
Repeat entire circuit ×2.

MARY
● 5 minutes of abs

COT: N/A

ANNOUNCEMENTS: IronPax tomorrow at potomac-rising